November 19, 2013

KELLY, WHITNEY AND BRENDA

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If you have Instagram or Facebook, then you have no doubt seen the amazing things that RC has been doing to promote the gym and connect with our members.  The above is one example of his amazing posts.  He also has Thankful Thursday, Member Spotlight and many other posts.  If you haven’t LIKED our page yet, you are missing out.  You can find us at:

Facebook:  CrossFit RXD Placentia

Instagram: crossfitrxd

WOD:

Fitness:

800m Run

30 Power Cleans (135/95)

800m Run

Performance:

800m Run

30 Clean & Jerks (155/105)

800m Run

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Supplemental Performance Training:

Tempo Front Squats

Four sets x 5-6 reps

@41×1

The tempo is a slow 4 second decent

1 second pause at the bottom, that means a complete stop

Explode up as fast as possible

And lastly a 1 second pause at top.

(Use 70% of 1RM)

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50 V-ups

*Break up as needed, not for time.